Maintaining aerobic fitness while injured

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April 26, 2021 at 8:26 am #53403

mylon.ollila
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Hi everyone,

After the best training cycle of my life, I foolishly broke my foot and badly sprained my ankle on a skateboard while tapering for a 200km point to point self-supported run.

I’m desperate to maintain my aerobic fitness while recovering from this injury over the next 3-4 months. It is obvious that I can continue to train with weights and a fingerboard (I am also a climber) but I’m at a loss as to how I might maintain that hard-earned aerobic fitness. I am open to anything and eager to hear what you might suggest.
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Posted In: Injury & Rehab

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russes011 on April 26, 2021 at 1:36 pm #53412

That’s a tough one. Sorry to hear this happened. Consider swimming, rowing, or even elliptical/stationary bike if allowed–I presume you’re in a boot. Top roping (indoors or out) and/or autobelay with a good boot or cast, in addition to fingerboarding should be fine too. One silver lining is that when you start running again it should come back quite quick. I’m curious to hear what others suggest. Best of luck.

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Anonymous on April 26, 2021 at 11:23 pm #53428

Hi–sorry to hear about your injury. I’ve been there! Here are my two suggestions:

Concept2ski erg. You can get a great aerobic workout with this machine, and with some creativity you can exercise your core…even your legs.

Running in a swimming pool with or without a waist flotation device. This is what most runners do. It can be borning, of course, but, it necessary, get a waterproof mp3 player, some headphones, and listen to podcasts. Back an forth in the pool, vary stride length and hand/arm involvement, circular sculling with hands and feet, hold hands above water to do “intervals.” You can really raise your heart rate this way, as well as maintain (some) running specific movement patterns.

Good luck! Just keep at it…it will come back.

Participant

mylon.ollila on April 28, 2021 at 10:10 am #53466

Thanks for the advice Bruno and Steve! It may just take some patience over the next couple weeks until I’m cleared to start swimming. Looking forward to experimenting with some of your suggestions.

Participant

TerryLui on April 30, 2021 at 12:12 pm #53545

Running in a swimming pool with or without a waist flotation device. This is what most runners do. It can be borning, of course, but, it necessary, get a waterproof mp3 player, some headphones, and listen to podcasts. Back an forth in the pool, vary stride length and hand/arm involvement, circular sculling with hands and feet, hold hands above water to do “intervals.” You can really raise your heart rate this way, as well as maintain (some) running specific movement patterns.

Part of effective training is Specificity. The more similar your training can be to the goal activity, the better.

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